Need Advice

goldengirl101 said:

Hi girls, I'm pretty new to this site and wanted some feedback on my "plan". Let me give you some background first: I'm 26 years old. I gained a total of 51 lbs from July 1999 to Jan 2006 (went from 124 to 175). I'v lost 4lbs since January 2nd, so I'm at 171 today. I'm 5'4, so you can imagine, I NEED to lose weight. My goal is to go down to 125 and have definition. Is that too much to ask for? No, that is NOT too much to ask!

OKAY. My plan is to eat at MOST 1200 cal/day. This is not enough food for you. AT THE VERY LEAST, you should be consuming 1710 calories per day AND within those calories, you need to have 171 grams of protein per day. You can tweek this weekly as you lose the weight. (Body weight x 10 = calories needed daily)


FOOD
Breakfast: 11:45 a.m. Breakfast Pocket= 170 cal
Lunch: 4:30 p.m. Frozen Meal= 400 cal
Snack: 6:00 p.m. Yogurt= 170 cal
Dinner: 8:00 p.m. Lettuce & Chicken= 275 cal
Snack: 10:00 p.m. Jello 80 cal

I know..it's not the greatest. But this is good compared to all fast & fried foods I LOVE to eat. Take a look at some sample diets here on the board. You are getting NO protein here except for the chicken. Every time you eat, you should be consuming 342 calories & 35 grams of protein.


WORKOUT M-F
Elliptical Trainer-30 min. Level 3

Legs:
Butt Blaster: 15 lbs. 15 reps*2 sets
Hip Abductor: 70 lbs. 15 reps*2
Hip Adductor: 80 lbs. 15 reps*2
Seated Leg Press: 75 lbs 15reps*2
Standing Calf: 50 lbs. 15 reps*2

Arms/Chest:
Arm Curl: 20 lbs. 15 reps*2
Tricep Curl: 30 lbs. 15 reps*2
Shoulder Press: 12.5 lbs. 15 reps*2
Seated Row: 37.5 lbs. 15 reps*2
Chest Press: 45 lbs. 15 reps*2

Abs:
Seated Ab Machine: 80 lbs. 35 reps*3

Increase your weight and decrease your reps. 10-12 reps per set max.

I do cardio & abs everyday. I do legs 3 days & arms 2 days, one week. Then alternate the next. How long are your cardio sessions?....and I'm assuming they're not HIIT?

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Please read:

LIST OF CLEAN FOODS:
http://www.elitefitness.com/forum/s...ad.php?t=448537

Judging Your “Seriousness” About Getting in Shape
http://www.elitefitness.com/forum/s...ad.php?t=359883

There are many more links that will help you, but I think you should start here.

Welcome to EF!

goldengirl101 said:

Velvett---No need to apologize. I know my diet totally sucks.

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velvett said:

Here are some sample diets - which are complications of some of the diets that have graced the board.

SAMPLE 1

Meal 1
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat or Oatmeal (made w/water, cinnamon, splenda)

Meal 2
Protein Shake w/ water or skim milk (check your calories)

Meal 3
4-6oz chicken, turkey or fish
3oz potato/yam (small to medium)
Fat Source (almonds 10-15)

Meal 4
4oz chicken, turkey or fish
Green Veggie (unlimited)

Meal 5
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 6
4oz chicken, turkey or fish
Green Veggie (unlimited)
Fat Source - 1tbsp Olive Oil


SAMPLE 2

Meal 1
5 Egg Whites, 1 Whole Egg – optional frozen spinach cooked
1/2 Cup Oatmeal or Cream of Wheat

Meal 2
Cottage Cheese – not fat free get the regular one
Unlimited Green veggies or 6 medium strawberries or 15-20 blueberries (you will have to see how your body responses to diets w/ fruit)

Meal 3
4oz chicken, turkey or fish
Unlimited Green Veggies
Fat Source – 1tbsp Olive Oil or 10-15 Almonds
If you are fatigued add a small potato or yam or 1/3 cup rice brown or white

Meal 4
Protein Shake (after workout) w/ water or skim milk (check your calories)

Meal 5
4oz – chicken, turkey or fish
Unlimited Green Veggies
Fat Source - 1tbsp Olive Oil

Meal 6 (optional)
Protein Shake (after workout) 1/2 water 1/2 skim milk (check your calories)




SAMPLE 3

Meal 1
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal2
10-15 Almonds

Meal 3
Baby spinach leaves (unlimited) with 4-6 sliced strawberries, 10-15 blueberries
4-6 oz – chicken, turkey or fish
small to med- yam, potato or 1/3 cup rice
1 tbsp Olive Oil & Balsamic Vinegar

Meal 4
Protein shake w/ water and berries (6 med strawberries – 10-15 blueberries)

Meal 5
6 oz chicken, turkey or fish
small yam, potato or 1/3 cup of rice
Unlimited green veggies





Things to think about:

How can prep my food so I don't have to think about my choices?
How many calories should I eat?
What where some of past food choices and roughly how many calories did I eat?

There is no one miracle diet for anyone, the only way to learn what works for you (other than starving - which btw does work for a while but the rebound is not worth the temporary accomplishment) so try different food combinations, different macros (start with 40,30,30 P,C,F) and in time you will find out about your maintenance calories.

Think of food as fire wood in the fireplace and training like the igniter to get the logs burning. (no food/wood no potential for flame - no flame no fire and no metabolism at work.

I would start with 1700 cals and see how you feel - and if you can't do the 5/6 meal start with at least 4 meals and a snack.

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